This Week’s WODs – CrossFit Aspire

Monday, May 29th

10 am Class ONLY today

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Tuesday, May 30th
Hang Power Clean
OTM 5×3 – light
Power Clean
OTM 5×2
Power Clean
OTM 5×1

3 Rounds
500m Row
25 Medball Sit-ups
25 KB Swings (45/25)

Wednesday, May 31st
Back Squat 4

5 Rounds
10 Back Squats (135/95)
20 Double-unders

Summer Abs Cash Out:
Tabata Weighted Plank

Thursday, June 1st
50 ft Farmer’s Carry

4 Rounds
10 HSPUs (scale to 4 Wall Walks)
50 ft Walking Lunges
200m Run
50 ft Broad Jumps

Friday, June 2nd
Bench Press 3
-Alternated with
Barbell Row 6

5 Rounds
10 Burpee Box Jumps
20 DB Hang Power Snatches (45/30)

Saturday, June 3rd
Paused Front Squat 3
– One sec pause
– No bounce, stay tight

3 Rounds
10 Pull-ups
25 Wallballs
400m Run

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